The reason behind your forgetfulness could be due to lack of sleep or a number of other reasons, including genetics, level of physical activity, and lifestyle and environmental factors. However, there’s no denying that diet also plays a crucial role in brain health. Aside from affecting everything from your waistline to your energy levels, foods you consume also affects your memory and brain health. Choosing the best menu for boosting memory and brain function encourages good blood flow to the brain. There’s no single ‘brain food’ to protect against age-related disorders like Alzheimer’s or dementia, it has to be an assortment of food groups. A healthy diet fundamentally is the one that comprises lots of fresh fruits and vegetables, which when combined in a diet fulfil almost all our nutritional requirements. Consuming these in high quantity may lower the odds of memory loss and its co-morbid conditions like diabetes and heart disease.
Since dietary needs change with age, seniors often require more nutrient-rich foods than high-calorie foods, they require less food due to a slower metabolism, drink more water to stay hydrated, limit sodium intake to keep blood pressure in check, and need naturally high-fiber foods for bowel health.
Senior Sanctuary of Anthem, an award-winning Anthem assisted living facility in Phoenix knows the importance of a nutritious diet for older adults, that’s why we prepare meals keeping them (their needs and requirements) in mind.
Here are some tips for eating a brain-boosting diet:
Fatty Fish– Fatty fish, like salmon, tuna, mackerel, sardines are a good source of omega-3 fatty acids, which are a building block of the brain. Omega-3s help build membranes around each cell in the body, including the brain cells, and are associated with several brain benefits, including improved mood, memory, and protection against cognitive decline.
Nuts– Nuts, especially walnuts, are well-known for a positive impact on heart health. Walnuts also may improve cognitive health as it contains alpha-lipoic acid, which is a type of omega-3 fatty acid that helps lower blood pressure and protect arteries that benefits the brain.
Eat Your Veggies– Getting adequate leafy vegetables like spinach, broccoli, and collards may help slow cognitive decline (may help improve memory) as they are often rich in brain-boosting vitamins, including vitamin K, folate, lutein, and beta-carotene.
When exploring diets that benefit the brain, a growing body of evidence links foods such as those in the Mediterranean diet with better cognitive function, memory and alertness, which can be attributed to the fact that the diet is mostly plant-based and highlights eating plenty of leafy greens and seasonal fruits and vegetables, and the diet also insists on reducing sugar, snacking on nuts, and adhering to sour or whole wheat bread.
Memory loss is a common problem in the elderly, and there’s strong scientific evidence that supports effective dietary intervention in preventing and managing serious issues like dementia, which has many co-morbid conditions including cardiovascular diseases, hypertension and diabetes- which may accelerate cognitive and functional impairment.